Week of 2018.11.26 - 2018.12.01

MONDAY

Deadlift: 3 x 10 reps at 65% of 1-rep max

21-15-9 reps for time:
Power snatches (95 lb / 65 lb)
Burpee box jumps

TUESDAY

Push press: build to heavy triple, then perform 2 x 6 reps at 85% of triple load

Every minute on the minute for 16 minutes:
Minute 1 – ring dip, 40 seconds
Minute 2 – battle rope, 40 seconds
Minute 3 – ring support hold, 40 seconds
Minute 4 – ring row, 40 seconds

WEDNESDAY

Back squat: 3 x 5 reps at 80% of 1-rep max

3 round for time:
30 kettlebell swings
30 alternating forward lunges
60 double-unders

THURSDAY

4 supersets of:
A1. Bench press, 8 reps at 75% of 1-rep max
A2. Supinated-grip pull-up, 10 reps
A3. Weighted knee raise, 15 reps

For time:
1600-meter row
1-mile run

FRIDAY

Squat clean: build to a heavy triple

For time:
100 shoulder-to-overheads (75 lb / 55 lb)
15 muscle-ups*
* Scale to 30 chest-to-bar pull-ups or jumping chest-to-bar pull-ups

SATURDAY

Rotating through one station every 90 seconds for 30 minutes:
Station 1 – row for calories (25 cal / 20 cal)
Station 2 – burpee box jump-over, 15 reps
Station 3 – double-unders, 75 reps
Station 4 – alternating dumbbell snatch, 20 reps
Station 5 – single-arm dumbbell overhead lunge, 10 reps per side